Ways to Manage Stress

Why Is Stress Management Important?

Our body's natural stress response is meant to protect us in a world where you may be faced with a predator or other life-and-death threat. But, in today's world, you may be experiencing these fight-or-flight responses for other reasons. They may also be constant. Perhaps you're worried about a job, ailing family members, or paying the bills. 

Stress responses normally should happen in limited situations. When you're constantly under stress, you may be stuck on high alert. High levels of stress hormones, trouble sleeping, and general feelings of anxiety or distress can lead to chronic health problems, including:

• Anxiety
• Depression
• Gastrointestinal problems
• Headaches
• Pain
• High blood pressure and heart disease
• Strokes
• Trouble sleeping or sleep disorders
• Metabolic changes including weight gain
• Trouble with your ability to focus and function

"There's a great deal of literature documenting the relationship between chronic stress, meaning somebody has a pattern of habitually responding to stressors in a heightened way—without having that physiological and emotional recovery from the stressor—that does predict worsening health outcomes," Radin says. "Chronic stress really gets under the skin and has these long-term [health] outcomes for people."

Strategies for Managing Stress

To manage stress, Radin says, "it's not about eliminating the stressor from your life because that's not practical for most people. You can't avoid all stressors. It's just impossible as a human being. Instead, we can change our relationship to the stressor in a way that it doesn't negatively impact us."
 
For example, if you have a terrible fear of public speaking or test taking, and you aren't managing it well, you might have physical reactions, including sweaty palms and a feeling of panic. You may have trouble being present in the moment with the people you love. The first step to learning how to manage that public speaking event, test, or any other stressor in your life better is awareness about what's happening in your body.

"Acknowledging [your thoughts and feelings] and accepting rather than pushing away is one big facet of stress management," Radin says.

You can work toward managing stress in different ways and using different approaches. Some general tips for managing stress in a healthy way include:

• Work to maintain a positive attitude.
• Accept that there are events that you cannot control.
• Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.
• Learn to manage your time more effectively.
• Set limits appropriately and say no to requests that would create excessive stress in your life.
• Make time for hobbies and interests.
• Don't rely on alcohol, drugs, or compulsive behaviors to reduce stress. Drugs and alcohol can stress your body even more.
• Seek out social support. Spend enough time with those you love.
• Seek treatment with a psychologist or other mental health professional trained in stress management or biofeedback techniques to learn more healthy ways of dealing with the stress in your life.

No matter which approaches you use, Radin says stress management gets easier over time as you work on it.

"We know from the research that the more we practice these things, the stronger that muscle becomes, [and] the more competent people can feel in the face of the actual acute stressor," Radin says. 

What Are Effective Ways to Reduce Stress?

In addition to working on ways to reframe your thoughts around stress, many other healthy habits can help to lower your stress levels. Eating and sleeping well, exercising, and finding ways to relax are all important pieces of the puzzle. A therapist also can help.

Exercise

Physical activity can help improve your sleep, and better sleep means better stress management. Doctors don’t yet know exactly why, but people who exercise more tend to get better deep “slow wave” sleep that helps renew the brain and body. Just take care not to exercise too close to bedtime, which may disrupt your sleep.

Antioxidants may help too. They protect your cells against damage that chronic stress can cause. You can find them in a huge variety of foods like beans, fruits, berries, vegetables, and spices such as ginger.

Stick to a healthy diet with a few simple tips. Make a shopping list. Carry healthy snacks with you when you leave the house. Stay away from processed foods, and try not to eat mindlessly.

Scientists have pinpointed some nutrients that seem to help reduce the effects of stress on the body and mind. Be sure to get enough these as part of a balanced diet:

• Vitamin C
• Magnesium
• Omega-3 fatty acids

Sleep

A common side effect of stress is that you may struggle to fall asleep. If this happens three times a week for at least three months, you may have insomnia, an inability to fall and stay asleep. Lack of sleep can also add to your stress level and cause a cycle of stress and sleeplessness.

Deep breathing. When you practice deep breathing, you turn on your body’s natural ability to relax. This creates a state of deep rest that can change how your body responds to stress. It sends more oxygen to your brain and calms the part of your nervous system that handles your ability to relax.

By getting in touch with and slowing your breathing, you're activating your parasympathetic nervous system, Radin explains. As a result, your body becomes less activated or physiologically aroused, allowing you to think more clearly.

To try belly breathing, get comfortable, close your eyes, and place one hand on your stomach and the other on your chest. Take a deep breath in through your nose. You should feel your belly rise more than your chest. Now, exhale through your nose and pay close attention to how your body relaxes. Repeat.

Biofeedback. Learn how to manage your heart rate, muscle tension, and blood pressure when stress hits. Biofeedback gives you information about how your body reacts when you try to relax. Sensors are placed on your body that call out changes in everything from your brain-wave pattern to your muscle tone. Working with a biofeedback therapist, you can start to take control of the signals by changing how your body reacts to the sensor.

Laughter. When you laugh, you take in more oxygen. Your heart, lungs, and muscles get a boost and your body releases those feel-good hormones. Laughter also improves your immune system, lessens pain, and improves your mood for long periods of time.

Counseling or talk therapy

Long-term talk therapy can be very helpful when you're dealing with stress. One approach called cognitive behavioral therapy (CBT) helps you change negative thought patterns. Your therapist can guide you toward other approaches that might be helpful.

Radin explains she'd first ask you identify the stressor. Next, you'd identify your immediate thoughts or feelings around that stressor. Ask yourself: Are you noticing an urge to escape or avoid the situation?

To work toward managing stress and your reaction to it, notice thoughts you're having. For example, ""I'm noticing I have a thought that I might not do so well or that people might evaluate me negatively.' You want to challenge those thoughts," she says.

Examine what evidence you have to support your negative thoughts. Talk back to your negative inner voice. In the public speaking example, perhaps you can recall that the last time you gave a talk it was well received, or you felt good about it afterwards, Radin says. By challenging these thoughts, you can work to overcome them.

Takeaways

Stress management is a variety of strategies and techniques that can help you recognize your stressors and change the way you react to them. Taking good care of yourself can help to ease chronic stress and negative consequences for your overall wellbeing. If a major life stressor or chronic stress is getting in the way of your ability to function or enjoy life, reach out to your doctor or a mental health professional.

Stress Management FAQs

Is “good stress” always beneficial, or can it still be harmful? 

No. Anytime stress responses in your body become constant or chronic, it can have harmful effects.

Can managing stress change your perception of time? 

Yes. Studies have shown acute stress can change the way you perceive time. When you're under stress, it's possible you may feel like time slows down or you may feel more rushed.

What are the 5 R’s of stress management?

Recognize, Relax, Review, Respond, and Return. They make up an approach to mindfulness. First recognize your thoughts. Next, relax before reviewing your options. Then, practice responding wisely before returning to check back in with yourself.